Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jean Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
Description: A great ankle warm up / workout.
Either 10 sec holds OR 10 reps of each.
Only do the first minute!!!
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
YOU DON’T HAVE TO PUSH ON THE KNEE
Goals: 15 second holds x 5 reps.
Goal: 3 rounds of 1 minute
Description: Hold onto your rings as the video shows. With straight arms, lower yourself into the fly then power back up to a top push up position. Decrease the height of your rings to increase the intensity.
Goal: 3 rounds of 10 reps.
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 rounds of 10 reps
Goal: 3 rounds, 15 reps
Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 30 second hold x 2 reps each leg
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 10 reps.
Description: Start laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout.
Goal: 3 rounds of 45 second holds
Extra Notes: You might not hit 45 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this in front of your wall to stop you from over-compensating by leaning forward. Push through your heels to come back to stand instead of shifting back and forth.
Goal: 3 rounds of 10 reps per leg.
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Goal: 3 rounds of 10 reps
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 3 rounds of 8 reps.
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds x 2 reps per side
Goal: 3 rounds of 15 reps per side
Description: Work this in front of your wall to stop you from over-compensating by leaning forward. Push through your heels to come back to stand.
Goal: 3 Rounds, 10 reps
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 rounds of 3 reps for as long as you can hold. MAX time of 1 minute per round
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 3 rounds of 10 reps each leg.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side